Sasha Waring
Been a member for almost 2 years and
Last seen 3 months ago
Workout History
| Date | Workout | Result | Notes | Action |
|---|---|---|---|---|
| 07/21/2012 | Mixed weights + bike | Mod 02:50 | Workout Description: | |
| 07/18/2012 | stronglifts A | Mod 155 lbs | Easing back in Bs 135 145 155x5x3 Op 110 5x5 Pr! Dl 95 135 185 225 Pu 20 10 10 Su dec 25lb 20x3 Ttb supp 20x3 Bike edge 24 then 45' thru FTP to bakar | |
| 05/29/2012 | Handstand Push Up, Overhead Squat, Rope Climb | Mod 09:38 | subs: 15 PU (towel to failure, finish w/ kip PU) 5 HSPU to pad 10 pistols (no weight) pre: BP 100lbs 6x3 DE post: PC 95x5, 115x5, 135x3/5/5 elliptical 30' at ~90% max effort (knee sore) | |
| 05/28/2012 | ring push ups, goblet squats, broad jumps | RXed 04:22 | subbed 3x1 reg push ups post: bike 6x 2:00 on (13-15), 1:00 easy (7) | |
| 05/27/2012 | run ~7mi | RXed 51:00 | w/ stroller. post: 2-3 rds push, PU, squat, abs. | |
| 05/24/2012 | Helen | RXed 09:02 | pre: ME BS 135x5, 185x5, 205x3, 215x3, 225x2 post: seatOP 95x5x5 PU slowed- couldn't kip 2nd and 3rd sets d/t gym crowd (used assist machine w/o assist). | |
| 05/24/2012 | bike 1M repeats | RXed 02:45:00 | ||
| 05/23/2012 | swim 1000m | Mod 18:35 | 1000y (parnassus), after 200m warm. post: 4 mi run, treadmill, 1%, 8.5-9.0 | |
| 05/22/2012 | TTB, back squats, wall climbs | Mod 06:52 | BS at 155lbs post: DL 155/225/255x5 elliptical 5x(1:30 hard, 1:30 easy) | |
| 05/21/2012 | Bench Press, Row | Mod 19:42 | 3/4 BW BP (115 lbs at BW 156) post: 3x800m run at 10.0, 1%, 2 min walks | |
| 05/20/2012 | Hope | RXed 03:24 | -stepped down from BJ's, otherwise as rx'd -67/70/67 -10 min run post "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. | |
| 05/19/2012 | call room 5s | RXed 01:00 | push 60/60/55/55/50 row 12/11/11/10/10 squat 25x5 abs- hollow rockx30, sprint crunch, crunch to toes, toe raise x20 each | |
| 05/18/2012 | Brian | Mod 07:52 | subbed 15 towel PU BS 135x20 post: run 3 miles, ~20:30-21:00 | |
| 05/18/2012 | swim 200m | RXed 03:16 | 3:24, 3:20, 3:16, 3:17, 3:18 200m warm, 120m cool | |
| 05/15/2012 | Jag 28 | Mod 18:04 | DB swings 55lbs DB C+J 40 lbs ellipt 0.5mi subbed for last run | |
| 05/14/2012 | swim short intervals | Mod 34:15 | ||
| 05/13/2012 | 2012 CrossFit Games Regional: Individual Event 6 | Mod 18:25 | DL 225. jumping MU. WB 12 lbs (biggest avail). FC 75lbs. subbed burpees for BBJs. | |
| 05/10/2012 | Back Extension, Pull Up | Mod 05:00 | subbed tuck PU. BS 95x10, 135x10, 155x5, 165x5, 175x5. seated OP 95x5, 100x5x4. | |
| 01/22/2012 | 30th/sanchez run | Mod 23:09 | 30th/church only (1st run in 2 wks) | |
| 01/21/2012 | WSSB lower body max | Mod 200 lbs | BS 135x5, 155x3, 195x5, 200x5 GM 3x5 HX 3x8 35/45/45 post: elliptical 20 min | |
| 01/20/2012 | WSSB upper body max | Mod 165 lbs | BP 165x5/5/5/5F BR 135 5x5 DBIP 60 8/7/7 TTB 3x20 Russian Twist 55x12x3 3 hrs post: swim 1 mile (33 min?) | |
| 01/14/2012 | home | Mod 00:20 | (no legs d/t knee) doorframe PU 3x3, HSPU 5/5/4/4/5, KB push 3x10?, KB anchored situps 3x10, leg raises 3x35, KB russian twists 3x30, handstand holds 3x1min, KB floor press 16/20/20 per side | |
| 01/13/2012 | WSSB upper body- reps | Mod 32 | bench 32/20 reps. PU 10/10/8/8. dbsp 40lbs x6/6/6. tri kickbacks 20lbs x8/8/8. hammer curls 30 lbs x 10/10/10. decl sits 25lbs 3x15-20, side crunches 25lbs 3x15. post- swim 50 laps, 20:30 (including brief stretch at 10, rests at 20, 30, 44) | |
| 01/12/2012 | Swim | Mod 50 | parnassus pool- 50 laps (88=1 mile), short break q10 laps. 1st swim in a year! light kick and no push off left knee. | |
| 01/11/2012 | WSSB upper body max effort | RXed 160 lbs | BP 160 5x5. BR 125 5x5. DB press. seated PC. weighted russian twists. TTB 2x20. | |
| 01/10/2012 | bike intervals | Mod 15 | level 15/15/16/16/17/17 | |
| 01/09/2012 | legless stronglifts | Mod 100 lbs | OP 100 5/5/5/4/3, BR 115 5/5, 120 5/5/5. TTB 18/18/15. back ext x15, 10lbs x15, 25 lbs x 15x2. dips 3x20, decl situps 3x20 with 25lbs. | |
| 01/08/2012 | Run, Pull Up | RXed 19 | 19 rounds +19 pullups (tore blister on last round) | |
| 01/07/2012 | burpees, swings | RXed 11:56 | great living room WOD. | |
| 01/07/2012 | 30th/douglass/sanchez run | PRed RXed 34:15 | no stroller. after burpees/swings WOD. church-sanchez-jersey-douglass-19th-home. | |
| 01/06/2012 | Deadlift 3-3-3-3-3 reps | RXed 1295 lbs | failed on 3rd rep of 285. BP 5x5 at 155 lbs. TTB 3x15. snatch/clean practice (45lb bar). post: 4x800m run at 10.5, 1%x2, 1.5%, 2%. 2 min walk rests. | |
| 01/05/2012 | Mary | Mod 10 rounds | HSPU limited ROM still (1 pad). 10 rounds + 2 HSPU, though may have only done 9 rds. pre: FS 6x2. 135/155/165/175/180/185. | |
| 01/04/2012 | run GGP loop | RXed 58:01 | post: 5 muscle ups (1/2/1/1), first unassisted! 3x5 high jump ups. 2x10 OHS, 45lb plate. | |
| 01/03/2012 | Ricky | Mod 11 | pack: 55lb DB DL, 95lb push-press warm-burgener, cash-burgener | |
| 01/02/2012 | Hidalgo | Mod 58:47 | run to bakar, 95 lb squat cleans, 20 box steps with 35lb DBs, lunges, 20 box steps, 115 lb cleans (10 power, 10 squat), ADD 5 mile bike (13:40?), run home | |
| 01/01/2012 | row, pushups, deadlifts | Mod 13:38 | DL 155 lbs. push broken 25/20/15/15, DL broken 10/10/10/5's. pre: jog to bakar (1st run since knee hurt 2 wks ago), CFWU x2. BS 190 5x5. post: bench 135x5, 155x5x3, 135x8. empty bar work (clean form). | |
| 12/30/2011 | O/F/B squats, press/push press/jerks, DB deadlifts | Mod | OHS 3x95, 3x105, 3x115 FS 3x135, 3x145, 3x155? BS 3x185, 3x195, 3x205? OP 1x115, 1x120-F, 1x120(PR) PP 3x135, 3x145, 3x145 PJ 3x155? DB DL 75x5, 85x5, 90x5 dips 25x5, 35x5, 45x5, 45x5 PU 25x5, 35x4?, 45x3 TTB 20/20 | |
| 12/28/2011 | bench press, rows | Mod 155 lbs | BP 5x5 at 155 lbs. decl SU 3x12 at 25 lbs. TTB 3x15. upright BB rows 5x5 at 115 lbs. jumping MU x20 (broken in 3's). | |
| 12/27/2011 | bike yountville | RXed 3 | 2 wineries, 1 lunch! | |
| 12/26/2011 | overhead press, romanian deadlifts | RXed 100 lbs | SP 95/100/100/100/100 RDL 135/185/225x5x5 (hams hurt for days!) post: 3x15 decl SU, 25 lbs. 20 jumping MU (sets of 3). short bike. | |
| 12/23/2011 | Pull Up, Kettlebell Swing, Double Under | RXed 14:53 | DB 50lbs. post: TGU 50lbs x10 alt sides. BS 5/5/5/5/5, 135/155/165/175/185. knee so-so. | |
| 12/22/2011 | overhead press, romanian deadlifts | PRed Mod 105 lbs | OP 45x5x2, 65x5, 105x5, 100x5, 105x5, 105x4, 105x4 RDL (1st time ever) 135x5, 155x5, 185x5, 195x5, 205x5, 215x5, 225x4 | |
| 12/20/2011 | power cleans, bench press, TTB | RXed 11:30 | PC 95lbs, bench 115lbs. all unbroken. post: 3rds x5 db thrusters 45lbs, 15 decline situps 25lbs. PM workout: elliptical 5x3min hard/2min easy | |
| 12/19/2011 | deadlift, shoulder press, weighted pullups | RXed 285 lbs | pre: CFWUx3 (full). DL: 135x5, 185x5, 225x5, 275x3, 285x3, 285x3 OP 5x5, 100 PU: 20x5, 30x5, 30x5. cash: kip PU x20. | |
| 12/15/2011 | Muscle Up, Dumbbell Thruster | Mod 05:42 | jumping MU, 25lb thrusters. pre: 2x 15 push, 15 decl sit, 10 air squats post: BP 135x8, 155x4, 155x4F CFE: row lactate shuttlesque, 5min on, 2:30 off, 6 on, 2:30 off, 3 on (abridged for meeting) | |
| 12/14/2011 | Clean, Handstand Push Up | Mod 06:38 | 135lb PC, 4 HSPU lim ROM pre: BS 135x5, 185x5, 195x3, 205x3, 215x3, 225xf3. post: DB O-press 40x5/45x5/45x4, decl situps 20/10lbsx20/25lbsx25, TTB 20/15/15, pushups 45lbsx12, 55lbsx10x2. CFE: 10mi bike TT, 28:25. | |
| 12/13/2011 | 8+mi run | Mod 01:06:48 | hilly! pretty fast. one wrong turn added ~2 min? post: 3x15 strict PU, 10 pistols (alt) | |
| 12/12/2011 | DB deadlifts, hang cleans, push press, squats | RXed 35 lbs | 50 and 55lb sets broken on push press x1. pre: CFWU x 2. post: BP 135x5, 145x5, 150x5, 150x5, 150x4. DL 135x5, 225x5, 245x5. TTB 3x15. | |
| 12/11/2011 | 30th/douglass/sanchez run | Mod 38:19 | with ish/stroller. via dolores hill. post: 150 lunges. | |
| 12/10/2011 | Wood | Mod 25:40 | 95lbs round 1, 75 lbs rounds 2-5. time includes all rests. pre: run to MB. Post: run home via top of potrero. | |
| 12/08/2011 | stronglifts A | Mod 185 lbs | BS 185. BP 135/145/150/155/160. no DL. | |
| 12/08/2011 | 30th/sanchez run | Mod 28:00 | with ish/stroller, 2 stops for groceries. | |
| 12/07/2011 | Eva | RXed 31:15 | brutal. | |
| 12/06/2011 | Row, Push Up | RXed 9 | actually did AMRAP 20'. 12 rounds+150m row. before: bear complex 95x5, 115x5, 135x3x3 | |
| 12/05/2011 | push press | RXed 95 lbs | pre: CFE recovery (3x: 20 back ext, 20 decline situps, 15 PU, 15 BP @95lbs, 15 swings @40/50/50. DE pull ups 12x2 on the 0:45. weighted 0/10/15/20/25/30/35/35/35/35/35/35. post: 3x15 TTB | |
| 12/03/2011 | NFEC trail marathon | RXed 03:47:34 | 3rd place! | |
| 12/01/2011 | easy intervals | RXed 8 rounds | with stroller | |
| 11/29/2011 | back squat, bench press | RXed 165 lbs | BS 5x3 at 165 BP 5x5 at 135 (~70% of maxes for this workout-- tapering for NFEC in 5 days) | |
| 11/27/2011 | Fran | RXed 05:27 | first fran as rx'd. broken thrusters, ~10/6/5, 5/5/5, 5/4. PU unbroken. after: PC 5x3 at 135, hard after fran. bike intervals 2hi/2low x5 (level 14/6 on matrix bike). | |
| 11/25/2011 | ~9 mile trail run | RXed 01:10:00 | ||
| 11/23/2011 | missing workout | Mod 01:51 | DE before: push press 10x2 at 60% 1RM on the 1:00 (115 lbs). after: bike 25 min tempo at level 16 (milberry gray bikes). | |
| 11/22/2011 | Nutts | Mod 22:35 | DL 205. WB to 9-10 feet without wall (none avail). run with 20lb med ball. others as rx'd. warm: burgener-esque cash: 2x800m run at 10.0, 1%, 2 min rest. | |
| 11/21/2011 | Thruster, Weighted Pull Up | Mod 12:56 | 95lb thrusters, 30 lb pullups (DB first 1.5 rounds, then belt with weights) WU: CFE recovery cash: wall walks (3, 3, 4) | |
| 11/18/2011 | 7+ mile run | RXed 51:57 | 25:14 out/26:43 in cash: 3 rds push/pull/sit. push: 50/35/35. pull: 10/10/8+2. sit 20/20/20 with 10lbs. | |
| 11/17/2011 | back squat, bench press | PRed Mod 215 lbs | BS 185x3, 195x3, 205x3, 215x3, 215x3 BP 135x5, 145x5, 155x3, 165x3, 170x3, 170x3 | |
| 11/16/2011 | DL, HSPU, leaps | Mod 09:27 | DL 155. HSPU limited ROM (broken 2-3 sets per round). | |
| 11/16/2011 | row, push ups | Mod 09:58 | 5 MU for pushups in round 1 (meant to do 12 MU per rd- arms spent so subbed pushups). | |
| 11/16/2011 | double unders, burpees | RXed 09:42 | ||
| 11/16/2011 | 1 mile repeats | RXed 9 | treadmill at 1%. result is pace. | |
| 11/14/2011 | Murph | PRed RXed 27:29 | split into 10 sets. after: 3x 15 TTB, 5 HSPU (limited ROM). 3x 15 back ext (10/25/25 lbs), 5 pistols L, 5 pistols R. | |
| 11/12/2011 | Row, Box Jump, Push Up, Sit Up, Jumping Pull Ups, Back Extension, Turkish Get Up | RXed 22:23 | subbed 35 step ups (16") with 40lb DBs for BJ to protect knee. situps on steep decline bench. otherwise as prescribed (with Tix). cash/CFE: 2x1500m row, 3 minute rest. 5:59, 5:58. | |
| 11/11/2011 | 9+ mile run | RXed 01:04:00 | ||
| 11/10/2011 | Grace | Mod 05:55 | 115 lb, power cleans. WU: burgener after: row 4x2 min. renegade burpees, 20lb DB+press x20 TGU 35lb DB x 20 | |
| 11/09/2011 | White | Mod 23:30 | packish: 15 rope PU, 10 TTB, lunges x 25lbx3 sets then 45lbsx2 sets, subbed 1:20-1:30 on elliptical for run d/t treadmill slow to start. before: 5x5 BS 185lbs after: BP 135x5, 145x5, 150x5, 150x4, 145x4 DL 135/185/225x5/275x2. legs cashed. | |
| 11/09/2011 | 4 mile run | RXed 28:00 | faster than this. | |
| 11/06/2011 | 13 mile run | RXed 01:30:00 | under 1:30 but made wrong turn. | |
| 11/04/2011 | Overhead Squat, Pull Up, Clean, Knees To Elbows, Back Extension | Mod 19:30 | porch: 75lbs for all. 15 LPU. 25lb BE. cash: run 1200M (treadmill) x3, 400m rest. pace 9.5, 9.7, 9.9 at 1%. | |
| 11/03/2011 | Clean, Bench Press, Overhead Squat | RXed 505 | BP 190 OHS 145 PC 170 (175-F) | |
| 11/01/2011 | Tabata Fight Gone Bad | Mod 51 | 11, 8, 19, 7, 6 (used 15# ball as could not find 20#. switched order of BJ/SDHP by mistake.) ran to/from Bakar: 14:46 out, 14:18 in. | |
| 10/30/2011 | 4+ mi run | Mod 30:00 | ||
| 10/29/2011 | tabata PU, push, sit, squats | RXed 53 | 11+12+16+14? cash: 3x15 TTB, 3x5 HSPU | |
| 10/28/2011 | 5- mi run | Mod 33:00 | ||
| 10/26/2011 | Complete as many rounds as possible in 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) | Mod 9 | oops- did 5 grasshoppers (10 touches) per round by accident. | |
| 10/25/2011 | Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2 | Mod 85 | on the :45! WU: bike to gym BS 5x5: 185/195/200/200/200 | |
| 10/25/2011 | row, push press, situps | RXed 10:30 | press with 35# DBs, situps on decline bench (after 10x2 press) | |
| 10/25/2011 | Tosh | RXed 11:40 | work time only | |
| 10/24/2011 | Bradshaw | Mod 19:43 | Pack scaling: DL 185lbs, 8 rds. mod CFWU x2. cash: 3x 10 pushups with 45lb plate, 5 pistols L/R. | |
| 10/23/2011 | Lloyd Lake RT | RXed 01:08:27 | 34:33 out 33:54 in PM: PU 30/25/20/15/10 push 100 fast, 30 sec rests: 50/22/18/10 | |
| 10/21/2011 | OHS, HSPU | Mod 08:59 | 21/15/9 OHS at 65lbs alternating with 15/10/5 HSPU (limited ROM) | |
| 10/21/2011 | pull up ladder | Mod 03:39 | modified as part of longer workout today to 3 rounds, 25 lbs. slow d/t another guy sharing bar. | |
| 10/21/2011 | row, push ups, situps, squats | Mod 15:38 | 3 rounds due to time limitation. full WOD is 200m run in place of row, with 20 pullups each round also. | |
| 10/21/2011 | lactate shuttle | RXed 0 | ||
| 10/20/2011 | stronglifts B | PRed RXed 430 lbs | 200 95/100/100/100/100 135/135/145/145/145 (score: add lowest on each exercise) | |
| 10/20/2011 | 800 meters | RXed 02:47 | 2:50,2:44,2:45,2:46,2:49,2:44 kezar track lane 4 | |
| 10/17/2011 | Linda | Mod 18:29 | DL 185lbs, BP 135lbs, PC 95lbs at BW 152. DL were slightly broken, BP broken from 7 down (1-2 reps in 2nd set of each), PC unbroken. next time would increase PC weight, poss DL weight. | |
| 10/17/2011 | run 5 miles | PRed Mod 33:30 | treadmill at 1% grade | |
| 10/16/2011 | Run, Pull Up, Back Extension, Sit Up | Mod 6 | tuck pullups, superman with 25lb plate (back ext far from other equipment), situps on decline bench with 10lb plate | |
| 10/15/2011 | HSPU, squats | Mod | on call workout, untimed | |
| 10/13/2011 | Shoulder Press, Push Press, Push Jerk | Mod 2020 lbs | oops-- did SP 5x5, PP 5x3, PJ 5x1 | |
| 10/12/2011 | breath hold, push, squats, sit, double unders | RXed 05:35 | held breath for 30 sec/round. broken into 2 breaths after 1st round. | |
| 10/12/2011 | Front squat 2-2-2-2-2-2-2-2-2-2 reps | RXed 95 | 95, 115, 135, 145, 155, 165, 175, 180, 185 (F-2nd), 185 (F) | |
| 10/11/2011 | Diane | Mod 10:53 | 185# DL. HSPU broken many times. DL broken 12/9, 10/5, 9. | |
| 10/11/2011 | 800 meters | RXed 5 rounds | treadmill @1.0. speed: 10-10.2, 10.2-10.4..., 10.8-11.0 (immed after diane). rests 1/4 mile at 6.0. | |
| 10/10/2011 | Cindy with a twist | RXed 25 rounds | plus 5 PU and 4 pushups | |
| 10/09/2011 | bam-bam | Mod 27:53 | 3 rds: hill down+up (4:20-4:30/round), 10 HSPU, 10 PU on beam, 50 squats, 50 crunches | |
| 10/08/2011 | 1 hr run | Mod 7 | tahoe, hilly | |
| 10/06/2011 | stronglifts A | PRed Mod 195 lbs | BS 5x5, BP 5/5/5/4, DL 135/185/225 ran out of time | |
| 10/06/2011 | bernal loops | RXed 05:40 | 5:55, 5:36, 5:30 (avg 5:40) | |
| 10/05/2011 | push press, deadlifts, burpees | Mod 4 rounds | 135lb PP/DL. couldn't get bar overhead in 5th round. | |
| 10/04/2011 | GGP run out and back | RXed 45:00 | ||
| 10/03/2011 | Murph | Mod 36:45 | push murph (100 push, 200 situps, 300 squats), unpartitioned. | |
| 09/30/2011 | CrossFit Games Event 10 | Mod 14:09 | subs: WB shots no wall (20lb) 24" step-ups w/ 20lb DBs for BJ SDHP 65# BB STO 95# (broken 7-7-6) 1min back/1min forward on treadmill for sled pull (50 sec faster than 8/5/11, with +8lbs WB, +10lbs SDHP) | |
| 09/29/2011 | stronglifts B | Mod 190 lbs | ||
| 09/27/2011 | row, push press, decline sit ups | Mod 11:23 | subbed DB press 35# x15 (biggest on top floor) and decline situps x30 after: CFE style, bike 1 on 1 off 2 on 2 off 3 on 2 off 3 on 2 off 2 on 2 off 1 on 1 off | |
| 09/26/2011 | Deadlift 3-3-3-3-3 reps | PRed RXed 3945 lbs | CFWUx2 cash: BP 155x4, 155x4, 150x5, 150x5, 150x5 (2 sets before DL, 3 sets after) TTB 2x15 | |
| 09/25/2011 | Santiago | Mod 28:22 | Pack: 5 rds 25 lb DBHSC, 115 lb PC, HSPU limited ROM (2 sets) | |
| 09/24/2011 | weighted run | Mod 22:00 | pack first half, free second half | |
| 09/20/2011 | Lynne | RXed 161 | 50+111. CFWUx2. cash: 3x10 leg press 95x1, 180x2rds; indiv ham curls 50#, seated calves 90# DL 5x135, 5x185, 5x225x2 | |
| 09/14/2011 | max pullups, pushups | RXed 18 | 45 lb pushups | |
| 09/13/2011 | Overhead Squat, Front Squat, Back Squat | RXed 2460 lbs | gave self credit for 225 on last 2 reps (out of time- had to work). cashout: 2 mi run @1%, 12:28 | |
| 09/12/2011 | power clean, front squat, jerk, pullups | RXed 08:22 | 1:20, 1:31, 1:34, 1:57, 2:03 cashout 3 rds of: 10 weighted pushups @45#, 12 TTB, 3 pistols/leg | |
| 09/11/2011 | callroom 10x10 | RXed 12:20 | cashout (2 hrs later) 6 rds of: max l-sit on chair/parallels (total time 3:03), 5 HSPU (not full ROM) | |
| 09/10/2011 | Tabata Bottom to Bottom Squat Run 1 mile | Mod 105 | with ishaan/stroller. actually 0.96 miles in 6:11 so logged mile pace. clock started once got stroller out of yard (45 seconds after last squat?) | |
| 09/09/2011 | Front squat 3-3-3-3-3 reps | RXed 2520 lbs | CFWUx3. after: 5x5 BP @155. DL 135x5, 185x5, 225x5, 275x5. | |
| 09/07/2011 | bernal hill repeats | RXed 0 | ||
| 09/07/2011 | power cleans, bar-facing burpees | Mod 08:27 | scaled to 115# (tough still). warm: burgener cash: 3 rds x 15 TTB, 10x leg press 180#, 5x shoulder press 95# | |
| 08/29/2011 | CrossFit Total | RXed 675 lbs | BS 225, 245F, 235. SP 115, 120F, 120F, 115. DL 300, 315, 325. 5x225. | |
| 08/28/2011 | Clean, Burpee | RXed 10 | burpees broken 10/10 sets 3-5. CFWUx3 cash: 3x 20 decline situps, 10 OHS@45#. 100 single unders. 1.2 mi run w/ ish to park | |
| 08/24/2011 | Deadlift, Toes To Bar | Mod 13:43 | porch- DL at 155lbs. CFWUx2. cash: BP 95x5, 135x5, 155x5/4/4/4/3 | |
| 08/22/2011 | Muscle Up, Squats | Mod 09:35 | 3 rds x 12 jumping muscle-ups, 50 walking lunges. cash: 3x15 TTB, 3x5 HSPU, 3x5 squats@135 (easy- still knee pain next day), 3x40 air crunches | |
| 08/21/2011 | run 5 miles | Mod 36:49 | with stroller/Ish | |
| 08/19/2011 | 10! bench, TTB, power clean | RXed 11:23 | bench 115 lbs, power clean 95 lbs. all unbroken. | |
| 08/18/2011 | bike to fairfax | RXed 01:38 | ||
| 08/17/2011 | Run, Pull Up, Handstand Push Up | RXed 25 | 7 rds HSPU (5 in 8th round), 18 rds PU (kipping). after failed HSPU switched to 25# DB press, completed rounds 10 and 11, ~9 in round 12. cash: run 2 mi treadmill, 8.5, 1% grade (easy) | |
| 08/15/2011 | Front Squat, Burpee Pull Up | Mod 06:53 | subbed DL at 185# x12 for front squats (knee sore) | |
| 08/15/2011 | weighted pushups | RXed 45 lbs | plates on back | |
| 08/13/2011 | Run 10K | RXed 39:19 | big gay 10k race WON | |
| 08/09/2011 | Helen | PRed RXed 07:49 | treadmill is annoyingly slow to start; timed honestly including transitions | |
| 08/09/2011 | Back Squat 3-3-3-3-3 reps | RXed 965 lbs | could have done heavier-- tapering for 10k in 4 days | |
| 08/08/2011 | CrossFit Games Masters Chipper | Mod 20:39 | subbed DB thrusters 25# x20 reps for wall ball (no place to WB at gym) scaled PC to 95lbs, SDHP to 65lbs | |
| 08/08/2011 | Four rounds of: Row 500 meters Rest 3 minutes | Mod 09:27 | 3 rds 500m row, 2:00 breaks (scaled down as did this after the masters chipper workout) | |
Benchmarks:
- Girls Show All Girls
- Heroes Show All Heroes
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- Murph
- 27:29
- Body Weight Show All Body Weight
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- Max Load Show All Max Load
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- Other Show Other
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- CrossFit Total
- 675 lbs
- Tabata Fight Gone Bad
- 51
